Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	0.52% 15kcal	6.93% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	9.2% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	NA	4.86% 3.52g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.6% 12g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	9.84% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.25% 9μg	20.3% 81μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.9% 6.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2% 20mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	32.3% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	3.25% 0.26mg	39.4% 3.15mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	48% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2% 14mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	30.6% 459mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.55% 94g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oat Bran Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Oat Bran Reduced-calorie Bread:

• 100 grams of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Oat Bran Reduced-calorie Bread.
• While 100 g of Oat Bran Reduced-calorie Bread contain 10.4 times more Vitamin B1, 10.7 times more Vitamin B2, 5.9 times more Vitamin B3, 3.3 times more Vitamin B5 and 9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 100 grams of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Oat Bran Reduced-calorie Bread:

• 100 grams of Canned Tomatoes with Green Chilies have 2 times more Water than Oat Bran Reduced-calorie Bread.
• While 100 g of Oat Bran Reduced-calorie Bread contain 2.9 times more Calcium, 3.2 times more Copper, 12.1 times more Iron, 5 times more Magnesium, 8.3 times more Manganese, 9.9 times more Phosphorus, 51.5 times more Selenium and 8.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oat Bran Reduced-calorie Bread contain similar levels of Potassium and Sodium per 100 grams.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Oat Bran Reduced-calorie Bread contain 13.4 times more Energy, 40 times more Fat, 102 times more Omega 3, 54 times more Omega 6, 11.4 times more Carbohydrate and 11.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein